Tai chi: what the research says

Good evidence tai chi helps older people have fewer falls. It may help sleep and back pain; for stress and mood, evidence is limited.

What a session is

Tai chi is a series of slow, gentle movements done with calm, controlled breathing and focused attention. It began as a Chinese martial art and is now practised mostly for health and wellbeing.

What the research says

• Balance and falls (older people): Studies found tai chi cut the number of older people who fell by about a fifth. Results were less clear in people at high risk. Good evidence it helps · Cochrane, 2019 · NCCIH, 2023 · World Falls Guidelines (Age and Ageing), 2022
• Sleep: Studies found tai chi improved sleep quality, mostly in older adults. Effects on long-term sleep problems need more study. Some evidence it may help · NCCIH, 2024
• Back, neck and muscle tension: Studies found tai chi eased low back pain more than no exercise, but results vary. Other exercise may help as much. Some evidence it may help · NCCIH, 2020 · American College of Physicians, 2017 · Haute Autorité de santé (HAS), 2024
• Stress and worry: A few small studies suggest tai chi may ease stress and anxiety, but results are uncertain. Bigger, better studies are needed. Limited evidence · NCCIH, 2024 · NCCIH, 2024 · Australian Government Department of Health (Natural Therapies Review 2024), 2025
• Low mood: Studies of tai chi found small or inconsistent effects on low mood. If low mood lasts, see a doctor. Limited evidence · NCCIH, 2023 · NCCIH, 2024 · Australian Government Department of Health (Natural Therapies Review 2024), 2025
• Menopause: The NHS suggests tai chi as a way to relax, but studies give no clear answer for menopause symptoms. Limited evidence · NHS, 2026 · The Menopause Society, 2023
• Grief: Not studied for grief in the sources we use. No good evidence yet

More on each need: Sleep better · A relaxed body · Handle stress better · Feel calmer · Lift your mood · Menopause wellbeing · Grief and loss

Is it safe?

Tai chi appears safe; reported problems are mostly minor aches. If you have a health condition or have not exercised for a while, speak to a GP first. Don't use it to put off seeing a doctor. NCCIH, 2023 · NHS, 2024

Sessions on Sissoo complement medical care and never replace it. Please don’t stop or change any treatment without talking to your doctor. If you feel very low or think about ending your life, call your local emergency number now.

Checked 22 October 2026. Next check by April 2027. How we rate the evidence.